SURFSET: Balance Techniques

Mike Hartwick, the creator of Surfset, demonstrates a three-minute balance workout that will strengthen your core and improve your balance, stability and flexibility

Released on 3/3/2014

Credits

Starring: Erik Valdez

Transcript

00:00
(whooshing)
00:03
(upbeat music)
00:05
I'm Mike and I created Surfset.
00:07
Surfset really started out of necessity.
00:09
I couldn't get to the ocean.
00:11
I really love the way that the body type
00:14
and the fitness level that I attained while surfing
00:16
so I needed to create a workout that can mimic that.
00:19
This is your three-minute Surfset workout.
00:22
Hey, this is Mike from Surfset Fitness
00:24
and I'm here for your three-minute balance workout
00:27
on the RipSurfer X.
00:28
So, first thing I want you to do,
00:30
hands on the rails, sides of the surfboard,
00:32
walk one foot up, two feet up,
00:35
gonna come up, push up through the spine,
00:37
bend those knees, shoulders back, core engaged.
00:40
I want you to do, just walk the board out,
00:43
little side to side, get used to it,
00:45
we're gonna bring that left foot right into the middle,
00:48
we're gonna point that toe, call this water walkers,
00:51
push through, stabilizing the hallway.
00:55
It's all right to wobble, let's go three,
00:59
two, just drag those toes along the foam ground, and one.
01:03
All right now, we're gonna bring that right foot back,
01:07
bring that left foot off this time,
01:08
stabilize, core engaged,
01:11
right quads going, same motion.
01:13
We're gonna turn it to the right, okay?
01:15
So, little bit more balance-based here.
01:17
We're gonna sink down nice and tight, okay?
01:21
That core's engaged, now, we're gonna hop,
01:22
as we call it exploding squats.
01:24
So, we're gonna hop up, hop out,
01:26
hop up, hop out.
01:31
We're not elevating, just making room by bending the knees,
01:35
engaging that core, let's go three, two,
01:41
and one.
01:43
Okay, we call this toe curls.
01:44
So, we're gonna bring the hands down to the rails.
01:46
We're gonna kick that foot all the way to the back,
01:50
tuck the knee, point the toes, and hold.
01:55
Once your balanced,
01:57
and if you really got it, single leg squat,
02:00
pull all the way up
02:01
or if you wanna go a little bit more controlled,
02:04
we're gonna push and pull, return to that first position.
02:07
So, up and back, point the toe, nice job.
02:13
Now, we'll bring that right foot, same position,
02:16
whatever we do to one side, we do to the other.
02:18
Now, from here, we're gonna go on a split squat stance,
02:22
so that right leg's coming back.
02:24
Now, that left knee is behind that big left toe,
02:28
just like we're in a spit squat stance.
02:29
Okay so, from here,
02:31
let's bring that right leg forward and up.
02:33
Up, back,
02:37
let's go three each leg, that's one,
02:41
two, three.
02:44
Stabilize, switch feet.
02:46
Bring that left knee forward and back.
02:50
Find that motion, let's go two more.
02:55
One,
02:57
two, nice job.
02:59
We're gonna come down, grab the rails here,
03:03
and what we're gonna do is called crow.
03:05
We're gonna grab the rails in the side,
03:07
use those elbows, we're gonna use those as our platform,
03:10
we're gonna come up.
03:13
Find the toes and if you're really good.
03:19
(laughs) That's all I got.
03:21
All right, so that was your three-minute
03:22
Surfset balance workout.
03:24
So the first move, water walkers,
03:26
second movement, exploding squats,
03:28
and then there's toe curls.
03:29
We're gonna go into split squats
03:30
and then there's crow.
03:32
We got a little bit of core, we got some balance,
03:35
we got some flexibility, and a bunch of fun.
03:37
This is Mike Hartwick from Surfset
03:39
thanks for checking it out.
03:41
[Announcer] Make sure to subscribe
03:42
so you don't miss out on any other Fighting Weight episodes.
03:46
(rock instrumental music)